by Carrie Saum

Truth: I once made these beauties to woo a potential future boss. And it totally worked. I got the job and my (now former) boss still requests these delightful bites of almond and coconut bliss when we have him over for dinner or head out to his house for a hike. I made them to share with a class a few years ago. The professor still reminds me that the almond joy bars put me on her radar in a good way, and hounded me for the recipe until I relented.

Mamas, food can be magic.

Of course these worked to woo friends and family over during the holidays, too. Last year, I made these because I was on a Total Elimination Diet for my nursling during the holidays. It was not the worst thing that has ever happened to me, but it was definitely not the best, either. On one hand, I was glad to have a very good reason to say no to all the seasonal treats. On the other hand? NOPE.

I had to adapt and change my original recipe (which you can get here) to stick to my TED. But I ended up liking these just as much, if not more than my original ones. Everyone else did, too. Nobody knew that they were eating a healthy treat, and nobody cared. They almond joy bars were gone in seconds.

This veer a bit from the traditional candy route. I love sugar as much as the next gal, but I try to limit my intake as much as possible. So, I opt for things that pack a punch and are legitimately satisfying without being cloyingly sweet or spiking my blood sugar. There are tons of benefits in coconut, which you can read up on here. Plus, it has a natural sweetness that shines on it’s own when handled properly. Combine this with a little flax to boost milk production during a stressful and busy season, and you’re pure gold. Well, your milk is pure gold at the very least.

Once chocolate and butter are melted, stir in cardamom, vanilla, and sweetener.

Transfer chocolate to small ziploc bag and close.

Cut a tiny piece of the corner of the bag off and drizzle over cooled bars.

Joy to you!

Carrie

***************************

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields.

With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind OurStableTable.com. She lives in Portland, Oregon with her husband and young son.

by Carrie Saum

There is something about breastfeeding and milk-making that just kills my sex drive, friends. It goes the way of bell-bottom jeans and jello molds. They’re fun once in a while, and have definitely been more popular in previous times, but their heydays have already passed. Wearing those jeans feels like a game of dress up or something you pull out for a 70’s themed special occasion. And jello molds haven’t been pulled out AT ALL since 1987. Suffice it to say, Taylor Swift has probably never had lime jello with canned mandarin oranges and pecans while wearing her mom’s bell-bottom jeans.

Feeding our babies is miraculous. Breastfeeding, formula feeding, pumping, or any other combination those is special and keeping a human alive is an amazing feat. I remember holding my son for the first time, full of wonder, joy and terror. How in the world could I be trusted to feed him and keep him safe? I did, though, and you are keeping your little ones alive and safe, too. But that first year of their little lives takes it out of us as parents. It’s part of the journey, and they make up for it with sweet cuddles, funny moments, and lending us their perspective of wonder and newness.

But that first year can be hell on your sex drive.

Adding in a little warmth, nourishment, and some helpful nutrition can boost your energy. And let’s be honest here: it could lead to increased sex drive and possibly a milk supply boost and who doesn’t want to get in on that action?! Sign me up. Twice.

So, here’s a little bit of cure for whatever ails you: hot chocolate. Okay, hot chocolate with a little twist. Chocolate releases endorphins. Endorphins make you feel like you are made of actual magic. Maca is a natural hormone booster, and for some women, can boost milk supply. Cinnamon stabilizes your blood sugar and the cayenne pepper might just make you feel like you’re 22.

Here is an easy tutorial for you cocoa, because sometimes words are hard without music and pictures. Seriously.

Ingredients:

2 cups milk of your choice (I use coconut milk)

1 Tbsp honey or sweetener of your choice

2 Tbsp cocoa powder

1 tsp maca powder

a splash of vanilla extract

a pinch of cinnamon

a tiny dusting of cayenne pepper (a tiny bit goes a VERY LONG WAY)

Directions:

Combine all of your ingredients in a small sauce pan and heat on medium low.

Whisk continuously until hot and well blended. (5 ish minutes)

Pour into your favorite mug, or thermos and sip.

Put on your sexiest nursing tank.

Make another baby. JUST KIDDING. Unless you want to. Then go for it!

You’re so hot right now, Carrie

***************************

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields.

With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind OurStableTable.com. She lives in Portland, Oregon with her husband and young son.

But guess what? We all need to eat. Every last one of us. Feeling done almost never equates to being done, though, so the only answer is to make food as infrequently as possible and probably make a double batch of whatever it is.

If you are dealing with multiple stressors, I get it. I am, too. Feeding people is one of the major ones, and if you have a tiny babe who needs all of your milk (and then some), this baked berry oatmeal crumble might be for you. In fact, it might be for ONLY you because, as it turns out, taking care of yourself is super important. Fueling your body to feed your baby is a high priority.

What I love about this crumble is that it is easy to make, and stores really well. It’s also fairly inexpensive with plenty of wholesome ingredients. It makes my house smell AHHHMAZING, which is kind of a pay off for cooking. Plus, breakfast is taken care of for several days, which means more time to snuggle that wee babe and enjoy the season.

In a separate dish: Combine butter, brown sugar, quick oats, flour and cinnamon in a medium sized bowl until crumbled and mixed well. Sprinkle over top of base.

Bake for 45 minutes at 350 degress until bubbly and browned. Eat immediately.

This is an easy, delicious, make-you-unhate-your-kitchen piece of heaven.

I’m not telling you to eat ice cream on top of this, friends.

I’m also NOT telling you to not eat ice cream on top of this. Take that as you will.

~Carrie

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields.

With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind OurStableTable.com. She lives in Portland, Oregon with her husband and young son.

by Carrie Saum

When I was exclusively pumping, I lost interest in oatmeal around month four. Completely. It went the way of my sex drive. Gone. Poof. The end. Oats and penises were unwelcome guests in my body, and it took a while to come back around to both.

As it turns out, I just needed to spice things up a little. Well, okay. That’s not entirely true. I needed to spice things up more than a little. I needed a major boost to my palate, my milk supply and my sex drive.

After doing some research, I discovered a small amount of maca root might boost my sex drive, as well as my milk supply. After having a chat with my doctor and midwife about the possible side effects of maca in breast milk, I felt safe trying it in very small quantities.

I bought some organic maca powder from my favorite local health food store and tasted it. It was pretty gross. I tried mixing it in my coffee. That was worse. I added a half teaspoon to my oatmeal. It wasn’t bad. In fact, I couldn’t taste it.

I choked down quarter of a bowl of oatmeal with the maca. I was still weary of eating oats, so I needed to reinvent them. But what can you do to oats? I mean, at the end of the day, oats are oats, right?

I pumped an hour later and got two ounces more than I typically did at that time of day.

That night, my husband and I were watching TV after putting our son to bed. I had the sudden urge to jump his bones. And I did.

Obviously, the next morning I was determined to make my oatmeal taste decadently delicious. Because it was doing good things for my baby, my body, and my marriage, I needed to make it do good things for my palate. I played with some spice combinations, continuing to add (barely more than a pinch of) maca to my breakfast bowl, and tried dousing it with Indian spices, fresh fruit and nuts. I wanted my oatmeal to taste the way I felt: warm, complex, and sexy.

I know. HOW CAN OATMEAL BE SEXY? But I wanted to dress it up in its most alluring dress with a bra straps slipping, biting it’s lip with smoldering eyes. Ancient maca root and lots of spices do just that. My post-partum body NEEDED me to do that.

Ingredients:

3 cups liquid (milk, water, or combination of both)

1 cup steel cut oats

2 Tbsp butter or coconut oil

2 Tbsp ground flaxseed or flax meal (they’re the same)

2 tsp raw honey or maple syrup

½ tsp maca powder

½ tsp of the following spices:

ground coriander

ground cardamom

ground cinnamon

ground tumeric

ground ginger (or sub minced candied ginger if you want a little kick and sugar is not a problem for you)

pinch of salt

dash of vanilla extract

Directions:

Combine liquid, salt, oil and spices and bring to a boil in a medium sauce pan. Bring to a boil. (If you are using milk, you will need to stir constantly.)

Add oats, vanilla and flax meal, and stir well.

Cook over medium low heat for 20 minutes, stirring often, until thick and creamy, or it reaches your desired consistency. Add maca powder in at the end and mix well.

Top with sliced almonds or pecans, sliced bananas, and a little raw honey or brown sugar.

Disclaimer One: Too much maca might make you a little testier than usual. It can ramp everything up, including your emotions. It stokes the fires. ALL THE FIRES. So, use restraint when adding it to your oats.

Disclaimer Two: Maca has been used for centuries to naturally support hormone balance, and but you might want to run it by your doctor to be on the safe side. If I took too much, it revved my son up for a few hours. If you or your trained medical professional person feel uncomfortable with the maca, you can omit it. It will still work great with the flax and oats.

Disclaimer Three: Be sure to stock up on condoms or your favorite birth control. Or don’t and make another baby. Either way, this could possibly boost your libido, so be prepared.

Disclaimer Four: Sex after baby can be tricky (some tips from HIM on better sex after baby here, some tips from HER on better sex after baby here.). While a little maca helped my struggling libido, it doesn’t work for everybody. Because everybody’s body is different. So, go easy on yourself, and know there is support for you wherever you’re at.

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

_______________________

Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.

Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son and writes atOurStableTable.com.

by Carrie Saum

It’s springtime, which means everything is blooming, alive, and vital. My body starts craving fresh green veggies, berries, and other seasonal vegetables. One of my favorite salads for this late spring and summer? Strawberry and fennel with baby kale and goat cheese. Salads are fast, easy to prep and it doesn’t take much to make them a little fancy.

Getting enough green leafy veggies can also be a challenge for breastfeeding or pumping mamas, and we need those powerful plants to bring nourishment to our babes. Iron is a key component to maternal and infant health, and pregnancy and breastfeeding can take a massive toll on our iron stores. It’s important to keep that in mind as we care for our tiny people and also care for ourselves.

One key component of iron absorption that is commonly overlooked is the necessity of vitamin C. Vitamin C plays a powerful role in assimilation of iron in the body. Think about it this way: Your body produces milk, but the milk doesn’t do much without a way to move it. We use our babies mouths or breast pumps to deliver the milk to the right place so it can be utilized. In the same way, iron needs vitamin C to deliver it to our bodies’ cells for maximum benefit. (If you’re interested in learning more about the important role of iron and vitamin c, read this great info from the CDC.)

This salad uses plenty of fresh, iron-rich green veggies, and seasonal strawberries, which are loaded with vitamin C. The addition of fennel provides a gentle boost to your milk supply as well as slightly sweet, bright crunch with a hint of licorice flavor that makes all of the flavors pop.

If you’re steering clear of cheese, I suggest ripe avocado to add creaminess and healthy fat. I also have a bottle of pomegranate balsamic vinegar that I use for things like this. As far as berries are concerned, I tried this with blueberries because we went berry picking last summer and found ourselves with five pounds of blueberry goodness. IT WAS AMAZING. I regret not getting a photo of it. But strawberries are a great addition to this salad, and have enough vitamin C to help your body absorb the iron in the greens.

If you use baby kale, this salad stays fresh for 48 hours in the refrigerator, so it’s convenient to make one large salad and snack on it for a couple of days. If baby kale is too much for you or your little one, try baby spinach for a milder flavor and tender texture. It just won’t keep longer than a few hours once it’s dressed.

Ingredients:

4 cups baby kale (Baby kale is more like spring greens and less like…kale.)

10 fresh strawberries, sliced and halved

1 small fennel bulb, sliced thin (I recommend a mandolin)

3-4 oz goat cheese crumbles, or one small avocado, diced

small handful of microgreens (optional)

1 Tbsp chia seeds (optional)

red wine vinegar

extra virgin olive oil

balsamic vinegar

Herbs d’Provenance

Salt and pepper

Preparation:

Combine all prepped produce in a bowl.

Top with goat cheese and herbs and chia seeds if you’re using them.

Drizzle with olive oil and vinegars. Finish with a few shakes of salt and pepper.

Let everyone know you’re a salad magician.

We don’t need to make this harder than it absolutely has to be, mamas. Keep it simple, easy, and tasty. The fact that it’s packed full of nutrition just makes it that much better.

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind OurStableTable.com. She lives in Portland, Oregon with her husband and young son.

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The Leaky [email protected]@b does not intend to dispense medical advice and should not be considered medical advice or counsel. If you have a question about your health or the health of your child please consult your physician. The stories and information here are anecdotal and of personal opinion only and should not be used as a substitute for medical help.